Eating well to build yourself up

Better Health for Sunderland

This booklet was created with help from students and staff in the sport and catering departments at Sunderland College.

General dietary guidelines

Starchy foodsThese are our main source of energy,

aim to include them at every meal.

ExamplesBread, pasta, rice, potatoes,

breakfast cereal.

Protein foodsThese are important for growth and repair for the body. Aim to have these at least twice a day.

ExamplesMeat, chicken, fish, beans,

lentils and eggs.

Dairy foodsThese are our main source of

calcium, which is important for bone and teeth health. Aim for three

portions of dairy foods a day.

Examples of one portionOne glass of milk (200ml), one pot of yoghurt (125g), small matchbox-

size piece of cheese (30g).

Fruit and VegetablesThese are important for vitamins,

minerals and fibre. It is recommended to aim for five portions of these a day but make sure they don’t fill you up too much as they are

low in energy and protein.

Don’t forget to have six to eight cups of nourishing fluids per day to keep you well hydrated.

When you are well-nourished your body is able to fight illness and infections better.It is important for you to eat a nutritious diet all the time but especially if:

» You have had unplanned weight loss.

» You have lost interest in food.

» You are feeling sickly.

Feeling sick?Be flexible about your meal times to avoid periods when you are feeling sick but try not to eat when you are tired. Getting some fresh air before trying to eat something and keeping your mouth fresh between meals can help.

5 tips if you are feeling sick... » Try plain foods like toast and crackers.

» Avoid greasy, fried, spicy or hot foods with strong odours.

» Eat food at room temperature or eat cold snacks.

» Don’t drink when eating as it can bloat your stomach; try sipping drinks through a straw.

» Try nibbling on ginger biscuits.

No appetite?Eat small snacks little and often and aim to at least eat something every few hours. Three small meals and three snacks a day is a good place to start. Try to make your food attractive so you want to eat it. Don’t force yourself to eat things you don’t like but do retry foods that you don’t fancy now at a later time.

5 tips for eating with no appetite... » Take your time while eating.

» Relax when eating.

» Try nourishing drinks if you can’t manage food.

» Try ready meals if you are struggling to prepare food.

» Alcohol taken in small amounts before a meal can stimulate your appetite (check with your doctor first to make sure you shouldn’t be avoiding alcohol).

How to enrich or fortify your milk » Fortify milk by adding four tablespoons of skimmed

milk power to one pint of full-cream (blue top) milk and use as normal for drinks, cereals and milky puddings.

» Use fortified milk to make up packet soups and sauces instead of water.

» The skimmed milk powder can also be added to soups, yoghurts and milky puddings.

ProteinProtein is needed for growth and repair of body tissues especially for healing during illness and after operations. When you are trying to put on weight or prevent weight loss, having protein in your diet can help build your muscles back up. Meat, fish, pulses (like beans and lentils) and dairy foods are all good sources of protein.

5 tips to increase your protein intake... » Grate cheese over soups or sauces.

» Add fruit yoghurt to breakfast cereals.

» Add natural yoghurt to curries or stews.

» Add lentils or beans to soups, stews and casseroles.

» Add cheese, cream or fortified milk to potatoes and vegetables, milk-based sauces, soups, pasta dishes, fish and scrambled egg.

CaloriesCalorie is just another word used to describe the energy we get from our food. Fats and sugars are high in calories and they also help food taste good so try to use them generously.

9 tips to increase your calorie intake... » Avoid ‘diet’ or low fat/calorie products.

» Fry or roast food instead of grilling or baking.

» Spread margarine or butter thickly on pastries and bread.

» Drizzle oil over pasta and add butter to rice and vegetables.

» Use higher-fat breads like ciabatta, focaccia, brioche and naan.

» Have salad cream or mayonnaise with snacks, sandwiches or salads.

» Add sugar, honey, syrup or dried fruit to breakfast cereals.

» Try adding jam, honey, sugar, ice-cream, cream to fruit and puddings.

» Add sugar to hot drinks.

Right, have you got all that? Here are some recipe ideas!

Nourishing drinksNourishing drinks can really help to increase the calories and protein you are getting, without making you feel like you are having to eat lots extra. Having a nourishing drink and a snack between meals can slow down or stop the rate that you are losing weight and they may even help some people put on weight. Aim to have a small nutritious drink every two hours.

5 different types of drinks to try... » Milky drinks - full-cream milk (blue top) ideally.

» Fruit drink - fruit juices, smoothies or tomato juice.

» Fizzy drinks - lemonade, orangeade, cola, Lucozade.

» Hot drinks - warm milk, milky coffee, malted drinks warm lemonade or blackcurrant.

Yoghurt and forest fruits crunchServes 1, calories: 600kcal, protein: 12g

Ingredients:• 100g full-fat Greek yoghurt • 100g defrosted fruits of the forest • 50g oats • 50g sugar • 1 tbsp honey

Method:1. Sweeten the fruits with the sugar and the yoghurt with the honey.

2. Mix a little sugar with the oats and bake till crunchy.

3. Layer all the ingredients together in a bowl or glass (fruit, oats, yoghurt, then repeat).

4. Top it off with a drizzle of honey and serve.

Blueberry and honey porridgeServes 1 (hearty portion), calories: 800kcal, protein: 22g

Ingredients:• 50g porridge oats • 350ml fortified full-cream milk (see page 3) • a little double cream to finish • 15g Unsalted butter • 1 Handful fresh blueberries (most other soft fruit can also be used)

Method:1. Heat the milk in a pan.

2. Add the oats and stir over a low heat till thickened and cooked (approx 5 minutes).

3. Remove from the heat and stir in the cream and butter.

4. Serve in a bowl and place blueberries on top with a spoonful of honey.

Toasted, buttered english muffin with grilled cherry tomatoes and scrambled eggsServes 1, calories: 750kcal, protein: 35g

Ingredients:• 1 English muffin • 3 free-range eggs • 30g butter (20g for the eggs - 10g for the muffin) • 5 small cherry tomatoes

Method:1. Place the tomatoes on a tray, drizzle with a little oil and salt and grill till soft.

2. Place the rest of the butter into a pan and melt.

3. Add the eggs and cook gently till desired consistency has been achieved, season with a little salt and finish with a spoonful of double cream.

4. Slice the muffin, toast it and spread with butter.

5. Place the eggs on top of the muffin and finish with the tomatoes.

Marmalade and cream cheese croissantServes 1, calories: 400kcal, protein: 8g

Ingredients:• 1 croissant • 50g full-fat cream cheese • 1 heaped tbsp of marmalade

Method:1. Slice the croissant in half and toast.

2. Spread cream cheese on one half.

3. Spread marmalade on the other half and put back together.

4. Serve with some fresh orange pieces or a glass of fresh orange.

Grilled gammon and tomatoes with roast potatoes, fried mushrooms and a fried eggServes 1, calories: 450kcal, protein: 36g

Ingredients:• ½ gammon steak • 1 large tomato • 100g button mushrooms • 1 egg • 100g new potatoes

Method:1. Make small incisions into the fat so the gammon does not

curl up when grilling.

2. Slice the tomato in half and place on to a baking tray into the fat of the gammon.

3. Apply a little oil to both and place under a preheated grill.

4. Cut the mushrooms into quarters and fry in a little oil and butter and a pinch of salt till golden.

5. Cut the potatoes into bite-size pieces, coat with a little oil and salt and roast in a hot oven till golden and tender.

6. Fry an egg and serve all the elements together.

Baked potato with cheese savoury and summer saladServes 1, calories: 900kcal, protein: 20g

Ingredients:• 1 carrot • ½ an onion • 3 tbsp full-fat mayonnaise • 50g grated Cheddar cheese • 1 large jacket potato • 20g butter • salad leaves • cherry tomatoes • radishes

Method:1. Place potato into a preheated oven (180ºc) on a

little salt till golden, crisp and tender.

2. Grate the carrot into a mixing bowl, add finely sliced onion and grated cheese and bind together with the mayonnaise.

3. Cut open the potato and season with a little salt and the butter.

4. Top it with the cheese savoury.

5. Serve with assorted salad.

Enriched custard for build-you-up puddingsServes 1, calories: 300kcal, protein: 10g

Ingredients:• 120ml custard (made with full-cream milk) • 1 tbsp skimmed milk powder • 2 tbsp double cream

Method:1. Prepare the custard using your preferred method, using all full-cream milk. If you are

using ready-made custard, make sure you buy a full-fat and sugar version.

2. Mix the skimmed milk powder with the double cream to make a paste.

3. Whisk the milk powder/cream paste into the custard.

4. Serve poured over hot or cold puddings, or enjoy on its own!

TipIf you already have fortified milk made up in the fridge, you can use this to make your custard and simply add some additional cream.

Roast chickenServes 4-6, calories: 300kcal, protein: 23g

Ingredients:• Fresh chicken • 1 x 1.5kg • butter 50g • brown stock 250ml

Method:Prepare the chicken for roasting by washing inside and out, patting dry with paper towels and seasoning inside and out.

Cook the chicken1. Cook the chicken on its side in a roasting tin.

2. Rub all over with the butter.

3. Roast in a hot oven 200-230ºC for 20-25 minutes.

4. Turn the chicken onto the other side and cook for a further 20-25 mins at a reduced temperature of 180ºC.

5. Turn the bird onto its back and continue to cook until the juices at the thigh/ drumstick joint run clear.

6. Baste bird frequently during cooking.

7. Remove the bird from the tray and keep warm by covering loosely in foil and continue to make the roast gravy.

Roast gravy

Method:1. Remove the bird from the tray and keep warm.

2. Return the roasting tray to a low heat allowing the sediment to settle; do not burn.

3. Pour off any excess fat, leaving the sediment in the tin.

4. Deglaze the tin with the hot brown stock.

5. Simmer for a few minutes, correct the seasoning and colour.

6. Skim and pass through a fine strainer and put into a warm sauce boat.

7. Serve with fresh vegetables and potatoes of your choice.

Sunderland CCG, Pemberton House, Colima Avenue, Sunderland, SR5 3XB

The nutritional information in this booklet was developed by the Nutrition and Dietetics department at City Hospitals Sunderland NHS Foundation Trust and in partnership with Sunderland College. For any queries, or to find out how you can be referred to see a dietitian please contact Nutrition and Dietetics on 0191 569 9013, or visit www.chsft.nhs.uk.

Sunderland College offers a wide range of courses in sport, nutrition and catering. Phone 0191 511 6000 or go to sunderlandcollege.ac.uk to find out more.